Make your breakfast (and other meals) healthier with Oats

By December 17, 2019 Health & Nutrition

healthline.com

Oats is gaining in popularity in India as breakfast item as well as as fillers at other meal times. Oats are among the healthiest grains on earth. They’re a gluten-free whole grain and a great source of important vitamins, minerals, fibre and antioxidants. Oats are commonly eaten for breakfast as oatmeal, which is made by boiling oats in water or milk. Oatmeal is often referred to as porridge. There are numerous benefits of eating oats regularly as outlined by the author in the article below. Team RetyrSmart

Make your breakfast (and other meals) healthier with Oats

  1. Oats Are Incredibly Nutritious

The nutrient composition of oats is well-balanced. They are a good source of carbs and fibre, including the powerful fibre beta-glucan They also contain more protein and fat than most grains. : Oats are rich in carbs and fiber, but also higher in protein and fat than most other grains. They are very high in many vitamins and minerals. Making it among the most nutrient-dense foods you can eat.

  1. Whole Oats Are Rich in Antioxidants

Whole oats are high in antioxidants and beneficial plant compounds called polyphenols. Most notable is a unique group of antioxidants called avenanthramides, which are almost solely found in oats. Avenanthramides may help lower blood pressure levels by increasing the production of nitric oxide. This gas molecule helps dilate blood vessels and leads to better blood flow

  1. Oats Contain a Powerful Soluble Fibre

Oats contain large amounts of beta-glucan, a type of soluble fibre.Beta-glucan partially dissolves in water and forms a thick, gel-like solution in the gut.

The health benefits of beta-glucan fibre include:

  • Reduced LDL and total cholesterol levels
  • Reduced blood sugar and insulin response
  • Increased feeling of fullness
  • Increased growth of good bacteria in the digestive tract
  1. Oats Can Lower Cholesterol Levels and Protect LDL Cholesterol from Damage

Heart disease is the leading cause of death globally. One major risk factor is high blood cholesterol.

Many studies have shown that the beta-glucan fibre in oats is effective at reducing both total and LDL cholesterol levels Beta-glucan may increase the excretion of cholesterol-rich bile, thereby reducing circulating levels of cholesterol in the blood. One study reports that antioxidants in oats work together with vitamin C to prevent LDL oxidation

  1. Oats Can Improve Blood Sugar Control

Type 2 diabetes is a common disease, characterized by significantly elevated blood sugars. It usually results from decreased sensitivity to the hormone insulin.

Oats may help lower blood sugar levels, especially in people who are overweight or have type 2 diabetes They may also improve insulin sensitivity These effects are mainly attributed to beta-glucan’s ability to form a thick gel that delays emptying of the stomach and absorption of glucose into the blood

  1. Oatmeal Is Very Filling and May Help You Lose Weight

Not only is oatmeal (porridge) a delicious breakfast food — it’s also very filling Eating filling foods may help you eat fewer calories and lose weight. By delaying the time it takes your stomach to empty of food, the beta-glucan in oatmeal may increase your feeling of fullness.

Oatmeal may help you lose weight by making you feel more full. It does this by slowing down the emptying of the stomach and increasing production of the satiety hormone PYY.

  1. Oats May Help Relieve Constipation

Elderly people often experience constipation, with infrequent, irregular bowel movements that are difficult to pass.

Laxatives are often used to relieve constipation in the elderly. However, while they’re effective, they’re also associated with weight loss and reduced quality of life. Studies indicate that oat bran, the fibre-rich outer layer of the grain, may help relieve constipation in older people

Studies indicate that oat bran can help reduce constipation in elderly individuals, significantly reducing the need to use laxatives.

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